WOD-MOD {wk 3} Renegade Rows and Green Curry

Week 3 is here - yahoo! Let's get right to it. :)

WOD {Sorry, no name for this one}

*There are links below for examples of some of the exercises

Yes, we had someone take a photo.

Part 1

For time:

·         10, 9...2, 1 Renegade Rows w/ 15 or 20# dumbbells (1rep= R/L row, pushup)

·         1, 2...9, 10 Burpees!!!

Part 2

Partner workout:

5 rounds of:

Partner 1 - spin, row or run for 2 minutes while partner 2 does 2, 1-minute exercises.

Round	Minute 1	Minute 2
1	Sit-ups	Thrusters w/ 10# plate
2	Alt. DB swings	plank
3	wipers w/ weight	Push-ups
4	superman	Walking lunges w/ 10# overhead
5	Russian twist w/   10# plate	DB swings 30#

Links to exercises:

Renegade Rows

Wipers - we did this while holding a 35# Dumbbell

Superman and another superman link

Russian Twist

WOD {Green Chicken Curry}

Meredith and I had grand plans to cook up some gluten-free fried chicken from a great cookbook I recently purchased.  Once we arrived at my apartment, I quickly realized I had a rotisserie chicken, which needed to be used, so we changed our plans.  We quickly raided the kitchen for inspiration.  I whee little jar of green curry paste, gave just the inspiration we needed! We would make curry and serve it on a bead of sauteed kale.  Quick.and.easy.  We just used the recipe on the jar with a few of our own touches. While I chopped veggies, Meredith pulled the chicken. I manned the curry once it was simmering and Meredith got the Kale ready.

Green Chicken Curry with Kale

Thai Kitchen Green Curry Paste
coconut oil
1/2 yellow onion, diced
1/2 sweet potato, cubed
1 tablespoon curry powder (optional)
1 can coconut milk
1-3 tablespoons curry paste (the more you add, the spicier it will be)
2 tablespoons pureed sweet potato (actual recipe called for brown sugar)
1 tablespoon fish sauce
1/2 rotisserie chicken, shredded (more or less to preference)
1/4-1/3 cup broth

serve over a bead of kale, see recipe below

For garnish (optional)
Lime slices
walnuts

Method

1. Heat oil in skillet. Sauté onions until translucent. Add sweet potato and sauté for another minute or 2. Add curry powder.
2. Add coconut milk and curry paste. Mix well and let it simmer over medium heat for 5 minutes.
3. Add chicken, fish sauce, pureed sweet potato and broth and let simmer for 10-15 minutes, stirring occasionally.
4. Enjoy!

Tips/Tricks:

• Nuke the cubed sweet potato in the microwave for 45-60 seconds to speed up the cooking process.

 Variations:

• You can use any meat or meat alternative instead of chicken - beef, tofu, chickpeas, Field Roast, etc.
• Add more veggies! We just used what was on hand.
• Serve over rice or quinoa instead of kale.
 

Kale

one bunch kale
2 tablespoons coconut oil or olive oil
2-3 teaspoons garlic - more or less, based on your preference
broth
tamari or soy sauce
chili flakes (optional)
curry salt (optional)
sesame oil (optional)

Method

1. Washed and cut kale into strips. (We didn't remove the ribs.)
2. Heat oil over med-high heat in a skillet.
3. Once skillet is HOT- add kale and saute for about 5 minutes.
4. Add garlic, saute one more min. Then add a splash of broth, tamari, chili flakes, and curry salt. Turn heat down and sautee another 5 min or so.
5. Remove from heat and finish with a drizzle of sesame oil.


Tips/Tricks

• Next time we will chop the kale into smaller pieces.